Monday November 26, 2012

CrossFit864 Strength and Conditioning

“And whatever you do, in word or deed, do everything in the name of the Lord Jesus, giving thanks to God the Father through him.”

-Colossians 3:17

“Only those who are truly aware of their sin 

 can truly cherish grace.” 

-C.J. Mahaney

Today's WOD - 9:00a.m./4:15p.m./5:15p.m./6:15p.m.

Warm-up starts 15-20 minutes before the buy in. 

Buy In - Starts at time posted above. 
Arrive in time to warm up before the buy in starts.

Strength - Press (work up to your 3 RM)
Strict, Overhead - Full ROM (range of motion) 

Conditioning - 5 Rounds AFAP:

1 Press
2 Strict Pull-ups 

1 Press
4 Strict Pull-ups

1 Press
6 Strict Pull-ups

RX'd Movement Standards:
Press = Strict Press  
Load = Use heaviest weight on 3 RM

Pull-up = Full ROM
Palms forward
chin over bar 
full extension at bottom

Cash Out -  Finish Strong! 
It's not over until the cash out is finished. 
Anything less scales the entire WOD. 
Finish it or Scale it.

Cyber Monday Special - ends Tuesday at 9:00p.m.

CrossFit864 Gift Card Special 

$130 card for $120 / $85 for $75 / $75 for $65 / $65 for $55

CrossFit864 Gift Cards available for any amount. 
Buy one for yourself or for your favorite CrossFitter. 

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BE STRONG!
Jay and Janice